Friday - 2/16/2018

Warm Up:

1k Bike
10 Box Jumps
500m Row
10 Box Jumps, workout height

With an empty bar:
5 High Hang Muscle Clean
+ 5 Low Hang Muscle Clean
+ 5 Mid Shin Muscle Clean

Then:
5 Strict Press
+ 5 Push Press
+ 5 Split Jerk

With a lightly loaded bar:
3 High Hang Squat Clean
+ 3 Low Hang Squat Clean
+ 3 Floor Squat Clean

 

Clean & Jerk:

Work to a heavy complex of:
2 Squat Clean
+ 1 Split Jerk

 

For Time

9-7-5-3
Squat Cleans
Box Jumps

Fitness: 115/75, 24/20
EP: 155/105, 30/24